W.O.D. and Endurance Tuesday 1/16/18


W.O.D. and Endurance Tuesday 1/16/18

If you haven’t taken our CFR yoga class with the incredible Heather Worthy (Heather Yoga on Facebook), you are missing out. Beyond her posting consistent education, developing routines based on the workout that day, she is amazing at what she does and embodies what CFR is all about when caring for other people and their fitness journey.
Anyone can come join us on Tuesdays at 7:30pm or 10:15am Thursday as we are the only facility in the immediate area that offers yoga. $10 monthly unlimited use or $5 drop in. Can’t beat that!  Bring a friend!

#CFRYoga #LoosenUp #RelaxAndBreathe 

Conditioning WOD -15 minutes

As many rounds + reps in 15 minutes of…
60 Double Unders
30 Wallballs 30/20
10 Heavy Deadlifts 315/225

*Scale DUs with 120 singles or 60 bar hops

*Deadlifts should be a weight you could do 2-5 times unbroken when fresh.  Consider doing singles during the workout while fatigued.

Accessory/Core Work – 16 min cap

Romanian Deadlift

Great for your Olympic lifts and dead lifting strength

Not for time or score.  Increase weight as you go, and focus on your lower back, glutes, and stretching those hamstrings with a challenging weight with great technique

4 Sets of 7 deads (video demo below)

***Between each set, complete a set of 10 strict knees to elbows – scale with knees as high as you can get them while hanging

Post rounds + reps achieved in WOD and a check mark for accessory work!


*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes at the same time as the daily workout

4 Rounds for time of…

50 Double Unders OR 150 Singles

40 Calorie Row

30 Wall Balls 20/14

*Starting at 0:00, every 2 minutes on the minute, you must stop wherever you are and complete 7 deadlifts 155/105  then back to resume where you left off